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Shoulders-Back-OFF-Chest-Back
AUDIO TIP
Bulking
Beginner
Machine strength
Plan Details
The Shoulders-Back-OFF-Chest-Back routine by Jason Bartelheim is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
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Routine detail
Day 1
Delts
Est. 0 min
20 exercises
Shoulder Flies
3 Sets x 15 Reps
Leverage Shoulder Press
4 Sets x 5 Reps
Cable Upright Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Single Rev Pec Deck
3 Sets x 15 Reps
Smith Machine Shoulder Press
3 Sets x 5 Reps
Barbell Shoulder Press
3 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Lateral Raise (Stability Ball)
3 Sets x 15 Reps
Dumbell Overhead Laterals
3 Sets x 15 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 15 Reps
Barbell Front Raise
3 Sets x 15 Reps
Dumbbell Reverse Fly
3 Sets x 15 Reps
Dumbbell Bent-Over Raise
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Cable Deltoid Raise
3 Sets x 15 Reps
Cable One-Arm Reverse Fly
3 Sets x 15 Reps
Barbell Military Press
4 Sets x 10 Reps
Day 3
Legs
Est. 0 min
20 exercises
Machine Seated Leg Curl
3 Sets x 15 Reps
Barbell Squat
4 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Sissy Squat
2 Sets x 20 Reps
Machine Leg Extension
3 Sets x 15 Reps
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
Box Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Hack Squat (Reverse Position)
3 Sets x 15 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 15 Reps
Land mine RDL
3 Sets x 15 Reps
Machine Single-Leg Press
3 Sets x 15 Reps
Kettlebell Goblet Squat
2 Sets x 20 Reps
Dumbbell Plie Squat
2 Sets x 20 Reps
Reverse Hyper (Flat Bench)
3 Sets x 15 Reps
Machine Single-Leg Curl
3 Sets x 15 Reps
Machine Single-Leg Extension
3 Sets x 15 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Day 5
Chest
Est. 0 min
13 exercises
Machine Fly
3 Sets x 15 Reps
Leverage Incline Chest Press
4 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Assisted Dip
2 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Smith Machine Incline Bench Press
4 Sets x 5 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 5 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 15 Reps
Machine Bench Press
2 Sets x 15 Reps
Cable Mid Chest Crossover
3 Sets x 15 Reps
Day 6
Triceps
Est. 0 min
11 exercises
Cable Rope High Pulley Tricep Extension
3 Sets x 15 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Machine Dip
3 Sets x 8 Reps
Barbell Incline Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Seated Tricep Extension
3 Sets x 8 Reps
DB Skullcrushers
3 Sets x 12 Reps
EZ Bar Incline Tricep Extension
3 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable Incline Tricep Extension
3 Sets x 15 Reps
Day 7
Back
Est. 0 min
23 exercises
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 5 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Machine Seated Row
2 Sets x 15 Reps
Dumbbell Bent-Over Raise
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Barbell Deadlift
4 Sets x 5 Reps
T Bar Row
4 Sets x 5 Reps
Smith Machine Bent-Over Row
4 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 15 Reps
Dumbbell Bent-Over Row
2 Sets x 15 Reps
Dumbbell Prone Incline Shrug
2 Sets x 15 Reps
Cable Seated Row
2 Sets x 15 Reps
Leverage Machine High Row
2 Sets x 15 Reps
Leverage Machine Iso Row
2 Sets x 15 Reps
Dual Cable Triceps Extension
3 Sets x 15 Reps
Single Rope Lat Pressdowns
3 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Bent Dumbell Lat-Flyes
3 Sets x 15 Reps
Cable Incline Pulldown (Supine)
3 Sets x 15 Reps
Cable Reverse Fly
3 Sets x 15 Reps
Cable Rope Deltoid Row
3 Sets x 15 Reps
Day 8
Biceps
Est. 0 min
11 exercises
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 12 Reps
Cable One-Arm Bicep Curl
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Barbell Spider Curl
3 Sets x 12 Reps
Ez Rev Grip Curls
4 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 15 Reps
